Archive for April, 2009

Jumping Pull-Up Week April 27-May 2nd

Posted by: Luke

To continue the theme of last weeks with jumping, this week start every workout with 75 Jumping Pull-Ups and end each workout with 75 Jumping Pull-Ups. This is a good time to practice your Kipping Jumping Pull-Up.

#108 Run… Cow… Run

Posted by: Luke

10,9,8,7,6,5,4,3,2,1 Kettle Bell Swing. Use a dumbell, bumper plate, med ball, water bottle, iron… something with some #s on it. Run 100 yards Start with 10 Kettle Bell Swings. Sprint 100 yards. Perform 9 Kettle Bell Swings. Sprint 100 yards. Perform 8 Kettle Bell Swings. Sprint 100 yards…down to…1 Kettle Bell Swing. Sprint 100 yards.

#107 Wake up! Now get up and get to class!!!

Posted by: Luke

Good morning Monday! I know Mondays suck… but like anything you get what you put in. That’s my attitude at 5:45 this morning when my little girl decided to sing all 3 letters she knows out loud A,E and Ohhhhhhhhhhhh. So I rolled with it. Got up! Showered. Made my 4 block zone breakfast of [...]

Saturday Morning… #106

Posted by: Luke

I love Saturday’s! Why? Because my weekend starts @ noon. I’ve worked my tail off all week and Saturday morning class has the most energy of any other day of the week. Especially when everyone shows up. This morning they did! 22 students between the 8 and 9am class. A few new-bees, a few CrossFitter’s from other [...]

Saturday Morning… #106

Posted by: Luke

I love Saturday’s! Why? Because my weekend starts @ noon. I’ve worked my tail off all week and Saturday morning class has the most energy of any other day of the week. Especially when everyone shows up. This morning they did! 22 students between the 8 and 9am class. A few new-bees, a few CrossFitter’s from other [...]

#105 Box Burpees

Posted by: Luke

Box Burpee: Jump up on a box or ledge and then jump back into a push up. Jump back to squat position (burpee) and jump up as high as you can and clap. 3 Rounds for time of: 25x Push Ups 5x Box Burpees 25x Sit Ups 5x Box Burpees 25X Air Squats 5x Box [...]

#105 Box Burpees

Posted by: Luke

Box Burpee: Jump up on a box or ledge and then jump back into a push up. Jump back to squat position (burpee) and jump up as high as you can and clap. 3 Rounds for time of: 25x Push Ups 5x Box Burpees 25x Sit Ups 5x Box Burpees 25X Air Squats 5x Box [...]

Great Basin Regional Games

Posted by: Luke

Congratulations to all who competed in the Regional Games this past weekend in Flagstaff, Arizona. W.O.D. #1 5x Snatchs (power or full), 135#, 95# 100 yard SandBag carry 90#, 70# 4X Snatchs 100 yard SandBag carry 3x Snatchs 100 yard SandBag carry 2x Snatchs 100 yard SandBag carry 1x Snatch W.O.D. #2 5 Rounds for [...]

#104 Bear

Posted by: Luke

5 minutes of “The Bear” http://www.youtube.com/watch?v=0WOP9J7QPwI&feature=related Followed by: 50x Squat Toss 50x Ball Slams 25x Ab Wheels 50x Push Up Looks 25x Weighted Step Ups 3x 60 Second Ring Holds (hold, knees up, L-hold)